Relieve Neck and Shoulder Tension With These Upper Body Stretches

Calvin doing ear to shoulder neck stretch.

In 2019, American adults spent around three and a half hours each day using mobile internet, and that time is expected to grow to over four hours in 2021. That’s a lot of time spent hunching over texting, typing, and swiping, and this is just for mobile activity — not including time spent on the computer and streaming shows at home. All these hours spent digitally connected can physically manifest in our bodies through neck pain and shoulder tension.

Our increased device usage also leaves us vulnerable to “tech neck” or “text neck,” when your muscles are stressed from your head and neck extending too far forward over your body. One study shows that with your head tilted 15 degrees forward, the effect of your head’s weight is equal to 27 pounds. At 60 degrees forward, it reaches up to 60 pounds. This causes added pressure on your spine, and this poor posture can lead to neck pain and other conditions down the line. 

If you’re looking to fight the effects of tech neck, look no further than yoga and stretching. Having a daily “maintenance” routine to combat the effects of your digital habits can make a world of a difference. Try these neck and shoulder stretches for tech neck, shoulder pain, soreness, and stiffness from Alo Moves yoga instructor Calvin Corzine.


 
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Ear to Shoulder Neck Stretch

Take your right hand across your head to the left ear. Draw your left shoulder down toward your hip as you stretch the left side of your neck. Switch sides.

 
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Neck Curls

Lie down on your back, bend your knees, and lift your shoulders off the floor. Cross your hands at your chest or keep them by your sides, whatever feels comfortable. Drop your head down, then lift it back up. Repeat that 10 times, then switch to sideways movement (shown above). Turn your head to the right and back to center, repeating 10 times and switching to the other side.

 
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Neck Circles

Drop your chin to your chest, relax your shoulders, and slowly take your chin to your right shoulder. Find extension in your neck as you look all the way up and back, then take your chin to your left shoulder and come back to center. Reverse the direction, and repeat two more times.

 
Calvin doing Locust with a Shoulder Stretch.
 

Locust with Shoulder Stretch

Lie down on your stomach. Lift your chest and take your arms into a cactus position. Draw your elbows toward each other, retracting your shoulder blades, touch your thumbs to your shoulders, and reach your arms forward. Repeat four more times.

 
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Eagle Arms

Come to a kneeling or cross-legged position. Stretch your arms out in front of you, then cross your right arm over, left arm under, elbows coming to stack. Lift your forearms up, hands pointing toward the sky, and palms or backs of the hands pressing toward each other. Take a few deep breaths, then release and switch sides. If this move feels inaccessible to you, just hold the backs of your shoulders (in a hugging position).

 
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Cactus Shoulder Stretch

Make a cactus shape with your arms. Try to keep your elbows at the height of your shoulders. Take your hands down so they’re in line with your elbows, go a little bit further, then come back to cactus shape. Repeat two more times.


Want to practice the full classes (with more stretches included?). Check out Calvin Corzine’s Neck Health and Shoulder Care classes on Alo Moves. Get a free 14-day trial here to access these classes and more.


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